Time change practice - oof

kennethjohnanderso

Mar 10, 2024

1 min read

800 fins - min 100m each stroke

Dolphin Kick

Back 1/2 6 kicks - 1/2 build S

Breast fins off 10-20 egg beater-breast Kick

Free 1/2 6 kicks - 1/2 build S

300 Pull

Turn chin to breath - especially if you have been accused of lifting your head

6 * push into waterfall turns

300 with fins waterfall turns in (and out!) of walls

6 * 400 "-" on 15-30s rest

every 4th 25 breast or fly on 15s rest

last 2 fins optional

Descend by time and/or adding more Breast/Fly

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Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

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